Breakfast
Scrambled eggs & greens
- Scrambled eggs with spinach
- Whole grain toast
- Orange slices
01
Day One · The Beginning
Monday
Lunch
Grilled chicken salad & quinoa
- Mixed greens, avocado, olive oil
- Grilled chicken
- Side of quinoa
Snack
Greek yogurt
- With a small handful of almonds
Dinner
Baked salmon, sweet potato, broccoli
- Baked salmon fillet
- Roasted sweet potato
- Steamed broccoli, lemon
02
Day Two · Warm & Steady
Tuesday
Breakfast
Oatmeal with chia & berries
- Old-fashioned oats
- Chia seeds
- Mixed berries
Lunch
Lentil soup & side salad
- Hearty lentil soup
- Side salad with lemon dressing
Snack
Apple & peanut butter
- Sliced apple, natural peanut butter
Dinner
Stir-fried chicken & brown rice
- Stir-fried chicken, bell peppers
- Brown rice
03
Day Three · Iron Day
Wednesday
Breakfast
Berry yogurt smoothie
- Spinach, banana, berries
- Greek yogurt
Lunch
Tuna salad & whole grain crackers
- Tuna with olive oil, lemon
- Whole grain crackers
Snack
Boiled eggs & orange
- Two boiled eggs, fresh orange
Dinner
Lean beef, sautéed kale, quinoa
- Lean beef
- Sautéed kale, garlic
- Quinoa
A great iron day — beef, kale, and lentils earlier in the week build steady reserves for borderline MCHC.
04
Day Four · Bright Greens
Thursday
Breakfast
Avocado toast & poached eggs
- Avocado on whole grain toast
- Two poached eggs
Lunch
Chickpea salad
- Chickpeas, cucumber, tomato
- Olive oil, lemon
Snack
Cottage cheese & pineapple
- Cottage cheese with fresh pineapple
Dinner
Baked chicken, brown rice, carrots
- Baked chicken
- Brown rice
- Roasted carrots
05
Day Five · Easy Finish
Friday
Breakfast
Greek yogurt, granola & berries
- Greek yogurt
- Granola, berries
Lunch
Turkey wrap with hummus
- Sliced turkey, spinach
- Hummus, whole grain wrap
Snack
Nuts & apple
- A handful of nuts, sliced apple
Dinner
Grilled shrimp, quinoa, vegetables
- Grilled shrimp
- Quinoa
- Mixed vegetables
06
Day Six · A Slow Morning
Saturday
Breakfast
Mushroom & spinach omelet
- Eggs, mushrooms, spinach, tomato
Lunch
Black beans, brown rice & avocado
- Black beans
- Brown rice
- Sliced avocado
Snack
Berry smoothie
- Berries, almond milk
Dinner
Baked salmon, sweet potato, asparagus
- Baked salmon
- Roasted sweet potato
- Asparagus
07
Day Seven · A Sunday Stew
Sunday
Breakfast
Whole grain pancakes & berries
- Whole grain pancakes
- Fresh berries
Lunch
Grilled chicken & big salad
- Grilled chicken
- Large mixed salad
Snack
Yogurt & walnuts
- Greek yogurt with walnuts
Dinner
Lean beef stew
- Lean beef, slow-simmered
- Carrots, potatoes
- Greens
End the week the way it started — warm, slow, intentional. Leftovers travel into Monday.